Can You Have Too Many Probiotics & Prebiotics?

Gut health is more than just a viral buzzword—it's essential to your overall wellness. The trillions of bacteria that live in your gastrointestinal tract (also known as your microbiome) play an important role in everything from immunity to mood. So it's no wonder that over the last few years, probiotics and prebiotics have become a mainstay in many people's wellness routines.

Probiotics are beneficial bacteria that live in our gut, and prebiotics are the food that feeds them. Both work together to keep our gut healthy and immune system strong, but is it possible to have too much of a good thing?

Probiotics and prebiotics are live organisms, and like all living things, they can overgrow and cause problems if there is an imbalance. Taking too many probiotics or prebiotics can throw off the delicate balance of good and bad bacteria in your gut and lead to digestive issues like gas, bloating, and diarrhea.

Read on to learn more about the potential risks of taking too many probiotics and prebiotics and how to find the right balance for optimal gut health and vitality.

What happens if you take too many prebiotics?

The recommended dosage of prebiotics is between 2.5–10 grams a day. While a higher daily dose (between 40-50 grams) puts you at risk of intense reactions like diarrhea, even the lowest quantity of 2.5 grams can still cause mild symptoms like bloating and gas.

Most supplemented prebiotics have a short molecular structure which means they tend to ferment much faster in your colon. This can cause an overgrowth of bacteria which can lead to digestive issues.

Because of this, it's a good idea to start with a smaller dose of prebiotics and increase gradually as your body adjusts. You should also drink plenty of water and eat a high-fiber diet.

What happens if you take too many probiotics?

The recommended dosage of probiotics is between 5-10 billion colony-forming units (CFUs) for children and 10-20 billion CFUs for adults. Taking more than 10 billion CFUs a day is generally considered safe, but even it can lead to mild digestive issues like gas and abdominal discomfort within the first few days of use.

Taking a dose higher than 20 billion CFUs isn't likely to cause significant harm, but increasing the number of bacteria in your gut increases the likelihood that the bacteria will get to your digested food first. This results in bloating, excess gas, and even diarrhea.

However, the optimal dosage of probiotics is still up for debate. A 2010 study found that a daily dose of 50 billion CFUs resulted in fewer side effects (specifically diarrhea) than a daily dose of 25 billion CFUs.

Probiotics won't bother everyone, but starting with a lower dose and increasing gradually as your body adjusts will help lessen your chance of symptoms. 

The side effects of prebiotics when you take too much

• Gas
• Cramps
• Abdominal discomfort or pain
• Diarrhea
• Bloating

The side effects of probiotics when you take too much

• Excess gas
• Bloating
• Diarrhea
• Abdominal discomfort or pain
• Nausea
• Stomach aches and cramps
• Brain fog
• Thirst
• Constipation

To sum it up

When it comes to probiotics and prebiotics, more isn't necessarily better. Taking above the recommended dosage—especially if it's your first time or you're prone to digestive issues—can lead to unpleasant experiences like gas, bloating, and diarrhea.

If you're going to supplement with prebiotics or probiotics, start with the lowest recommended dose. Give your body a few weeks to get used to the new bacteria, then increase the dosage gradually as needed. By taking the slow and steady route to optimal gut health, you'll be less likely to feel any adverse effects.

FAQs

Still have questions about probiotics and prebiotics? Here are answers to some commonly asked questions.

Can I take two different probiotics in one day?

Layering different types of probiotics likely won't put you in the hospital or at risk of serious harm, but it could result in some mild digestive issues like gas and bloating.

Mixing different probiotics can also reduce the overall efficacy of the supplements since each strain of bacteria competes for space and resources. You don't know how different bacteria will interact with each other once they get inside your microbiome, so it's best to just stick with one type at a time.

Can too many probiotics cause constipation?

Yes, too many probiotics can cause constipation. Probiotics are live bacteria and yeast that are supposed to help with digestive issues like diarrhea, but they can also lead to constipation in some cases.

Any side effects from probiotics will typically subside within a few weeks. But you can reduce your chances of experiencing them by starting with a low dose and gradually increasing until you reach the full dose.

How many prebiotics should you take a day?

The typical prebiotic dosage is between 2.5-10grams a day. While there's still research that needs to be done on prebiotics and optimal dosage, it's generally considered safe to take up to 10 grams per day.

As with probiotics, start with a lower dose and increase gradually as your body adjusts. If you experience any side effects, like gas or bloating, reduce the dosage until the symptoms disappear.

Do prebiotics make you poop?

Prebiotics are not laxatives, so they won't make you poop right away. However, they can help increase the regularity of your bowel movements by restoring the balance of good gut bacteria in your microbiome.

What are probiotic overdose symptoms?

It's incredibly hard to overdose on probiotics, considering that our bodies naturally host up to 100 trillion bacteria in our guts. If you've taken too many probiotics, you'll likely experience the following symptoms:

• Gas
• Bloating
• Diarrhea
• Abdominal discomfort or pain
• Nausea
• Stomach aches
• Constipation
• Thirst
• Brain fog

If you are experiencing these, it's best to cut back your dosage or take a break from probiotics for a few days until your symptoms subside.